CFL #477

CrossFit Lackland – CROSSFIT

Competition training is for anyone who wants more. If you are new to this program or are not accustomed to a high volume of training, focus your attention on the first workout of each session. Workouts are in order of importance. However, working on your weakest movements/exercises is completely appropriate and recommended.

You must complete the days programming before doing the Competition workouts. You can complete the workouts during Open Gym or Later Classes. Gym will not stay open later for individuals to complete the Competition WODS.

*Coordinate with the coach prior to conducting any Competition training.

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General Warm-Up

Coaches Choice (No Measure)

*5 min General Warm-Up

Specific Warm-Up

Warm-up (No Measure)

Today we are going to take 15 min and work on the Squat…. Yes the Squat. Coaches are going to run it like the Level 1.


Metcon (AMRAP – Rounds and Reps)

16 min Amrap

1 Mile Run

Max Rounds of “Cindy”

Cincy: 5 Pull-ups, 10 Push-ups, 15 Squats

L4: C2BPU’s

L3: RX

L2: RX

L1: Assisted PU’s

Competition Training

*See a coach